The Blast Your Bench program is divided in to 4 training phases.

The first 2 weeks is a moderate intensity preparation phase to get your body ready for the heavier training that will follow.

The next 3 weeks focus primarily on increasing your upper body strength with the bench press specialization program.

After the bench press specialization, you will go through a 3 week squat specialization program to focus on increasing your leg strength and development.

Then you will go through a 12 week training program that will continue to improve upon the strength gains made during the specialization programs. After the 12 week training program you can start the entire training cycle over again.